Vegetarian Keto: Understanding Carb Limits And Food Choices

The ketogenic, or keto, diet is a low-carb, high-fat diet that has been used to help with weight loss and manage certain health conditions. The diet typically restricts daily carbohydrate intake to 50 grams or fewer, and sometimes as low as 20 grams, depending on individual needs. This shift in metabolism helps burn stored fat, leading to weight loss and other health benefits. The keto diet also reduces blood sugar and insulin levels, which may reduce the risk of diabetes. However, it's important to be aware of potential risks associated with the keto diet, such as kidney stones and nutrient deficiencies. When following a vegetarian keto diet, it's crucial to ensure you're getting enough nutrients like vitamins B12 and D, iron, zinc, and protein, as these can be more difficult to come by when avoiding meat products.

Characteristics of Vegetarian Keto

Carb intake for ketosis

The ketogenic, or keto, diet is a low-carb, high-fat, and moderate-protein diet. It is designed to put the body into a metabolic state called ketosis, where the body uses fat for energy instead of sugars. To enter and remain in ketosis, the daily intake of carbohydrates should be restricted to 20-50 grams. This is a significant difference from other low-carb diets, which typically restrict carb intake to less than 130 grams per day.

How to Calculate Carb Intake

To calculate your daily net carb intake, start by finding the total number of carbohydrates in a given food or beverage. Then, subtract the amount of dietary fibre and, if available, half of the sugar alcohols (sugar substitutes). There are mobile apps available to help you calculate and track your daily carb intake, such as MyFitnessPal and Carb Manager.

Types of Keto Diet

There are different types of keto diets, each with varying allowances for carbs, protein, and fat:

• Standard Ketogenic Diet: Overall, 70% of a person's intake is fat, 20% is protein, and 10% is carbs.
• Cyclical Ketogenic Diet: This involves a cycle of five low-carb days and two high-carb days.
• Targeted Ketogenic Diet: A person can eat more carbs around high-intensity workouts.
• High Protein Ketogenic Diet: Overall, 60% of a person's intake is fat, 35% is protein, and 5% is carbs.

Vegetarian Keto Diet

A vegetarian keto diet combines the aspects of a vegetarian and ketogenic diet. It involves excluding meat, seafood, and poultry, as well as heavily restricting carbohydrate intake, typically to fewer than 50 grams per day. This type of diet may be more challenging to follow as many vegetarian staples, such as beans, lentils, and whole grains, are high in carbs.

Health Benefits and Risks

The keto diet has been found to aid in weight loss and fat loss, as well as improve blood sugar regulation and insulin sensitivity for people with diabetes and other metabolic disorders. However, it is important to note that the keto diet may also lead to nutrient deficiencies and side effects such as constipation, bad breath, and "keto flu". It may also increase the risk of health complications such as kidney damage, increased cholesterol, and hypoglycaemia.

To summarise, the keto diet requires a daily carb intake of 20-50 grams to achieve and maintain ketosis. This can be achieved through careful planning and tracking of meals, as well as considering individual factors such as activity level, weight goals, age, gender, and health conditions. It is important to consult a healthcare professional or dietitian for personalised guidance and to ensure that nutritional needs are being met.

Vegetarian keto-friendly foods

The vegetarian keto diet combines the aspects of vegetarianism and keto dieting. While the keto diet is typically high in animal products, it can be adapted to fit a vegetarian diet. The vegetarian keto diet is a high-fat, low-carb eating pattern that eliminates meat and fish.

Plant-based fats

Avocado and its oil, coconut and its oil (avoid sweetened coconut), olives and their oil.

Low-carb vegetarian proteins

Tofu, seitan, and tempeh. Be cautious of faux-meat products as they may contain added sugar or be a source of carbs.

Low-carb veggies

Cauliflower, zucchini, Swiss chard, mushrooms, asparagus, celery, spinach, bok choy, broccoli rabe, cabbage, broccoli, kale, Brussels sprouts, and lettuces (arugula, green and red leaf, endive, romaine, etc.).

Nuts

Pecans, macadamias, pili nuts, and hazelnuts are good choices as they are higher in fat and lower in carbohydrates.

Seeds

Seeds are generally high in fat, low in carbs, and full of fiber.

Dairy

Full-fat plain yogurt and plain cottage cheese (avoid flavoured high-sugar varieties), hard cheeses, and butter.

Eggs

Eggs are a great way to get protein if you're eating vegetarian keto. They also contain almost no carbs.

Berries

Strawberries, raspberries, and blackberries are lower-carb choices as they are packed with fiber, resulting in low net carbs.

Non-starchy vegetables

Spinach, broccoli, mushrooms, kale, cauliflower, zucchini, and bell peppers.

Healthy fats

Olive oil, coconut oil, avocados, MCT oil, and avocado oil.

Nuts

Almonds, walnuts, cashews, macadamia nuts, pistachios, and Brazil nuts.

Seeds

Chia, hemp, flax, and pumpkin seeds.

Nut butters

Almond, peanut, pecan, and hazelnut butter.

Full-fat dairy products

Milk, yogurt, and cheese.

Protein

Eggs, tofu, tempeh, spirulina, natto, and nutritional yeast.

Low-carb fruits (in moderation)

Berries, lemons, and limes.

Herbs and seasonings

Basil, paprika, pepper, turmeric, salt, oregano, rosemary, and thyme.

Foods to avoid

The vegetarian keto diet combines the aspects of a vegetarian diet and a ketogenic diet. While the former involves excluding meat, seafood, and poultry, the latter is a low-carb, high-fat, and moderate-protein diet. On a keto diet, an individual's daily carbohydrate intake is restricted to 20-50 grams, which is replaced with fat.

Bread and Baked Goods

Bread and other baked goods, such as pastries, cakes, and cookies, are typically made with wheat flour and are high in carbohydrates. Even bread and baked goods made with low-carb flours should be consumed in moderation, as they can still contain a significant amount of carbohydrates.

Starchy Vegetables

Vegetables that are starchy, such as potatoes, sweet potatoes, yams, beets, parsnips, carrots, and winter squash, are high in carbohydrates and should be limited or avoided on a vegetarian keto diet. Non-starchy vegetables like broccoli, spinach, zucchini, and cauliflower are better choices.

Grains

Grains, including rice, quinoa, oats, millet, rye, barley, buckwheat, and wheat, are high in carbohydrates and should be avoided or limited. This is a significant change for vegetarians, as whole grains are often a staple in their diet and a source of protein.

Legumes

Legumes, such as beans, peas, lentils, and chickpeas, are also high in carbohydrates and should be avoided or limited. This can be challenging for vegetarians, as legumes are another important source of protein in their diet.

Fruits

Most fruits, especially those that are sweet, contain a high amount of carbohydrates. While berries can be consumed in moderation due to their lower carbohydrate content and higher fiber content, fruits like apples, bananas, oranges, and melon should be avoided or limited on a vegetarian keto diet.

Sugar-Sweetened Beverages and Sweeteners

Sugar-sweetened drinks, such as soda, sweet tea, sports drinks, juice, and energy drinks, are high in carbohydrates and should be avoided. Additionally, traditional sweeteners like honey, white sugar, brown sugar, and coconut sugar should also be avoided, as they can quickly add up to your daily carbohydrate limit.

Processed and High-Fat Diet Foods

Processed foods, such as breakfast cereals, granola, chips, cookies, crackers, and baked goods, often contain hidden carbohydrates and should be limited or avoided. Additionally, low-fat diet foods tend to be high in added sugar, which can increase carbohydrate intake.

High-Carb Alcoholic Beverages

Alcoholic drinks like beer, wine, and sweetened cocktails are high in carbohydrates and should be avoided or limited. Opt for low-carb or sugar-free alternatives if you choose to consume alcohol.

It is important to note that the vegetarian keto diet is highly restrictive and may not be suitable for everyone. It is always recommended to consult with a healthcare professional or a registered dietitian before starting any new diet, especially one as restrictive as the vegetarian keto diet.

Calculating net carbs

To enter and remain in ketosis, a metabolic state where the body uses fat for energy instead of sugars, you need to calculate your daily net carb intake. This involves finding the total number of carbohydrates in a given food or beverage and then subtracting the amount of dietary fibre and, if available, half of the sugar alcohols (sugar substitutes like xylitol).

Total Carbohydrates

To calculate the total number of carbohydrates in a serving of food, you need to find all the carbs in a serving, including the type the body cannot completely digest and turn into glucose for energy.

Net Carbs

The body is able to absorb net carbs, also called digestible carbs. To calculate the number of net carbs in a serving, subtract the fibre content from the number of total carbs. If the food is processed, also subtract half the sugar alcohol content.

Sugar Alcohols

The body does not digest all sugar alcohols, so they have less effect on blood sugar levels than regular sugar. Examples of sugar alcohols include hydrogenated starch hydrolysates.

Tools for Calculating Net Carbs

There are several tools and apps available to help you calculate net carbs, including Carb Manager and MyFitnessPal.

Health benefits and risks

The vegetarian keto diet combines aspects of vegetarianism and keto dieting. It eliminates meat, seafood, and poultry, and heavily restricts carbohydrates, typically to fewer than 50 grams per day, while increasing the intake of fats.

Health Benefits

Promotes Weight Loss

Vegetarian, vegan, and ketogenic diets are all associated with weight loss. Research has shown that the keto diet may be beneficial for weight loss, with one meta-analysis finding that it led to greater weight loss than a low-fat diet.

Protects Against Chronic Diseases

Vegetarian diets have been linked to a reduced risk of several chronic conditions, including heart disease, cancer, and hypertension. The keto diet has also been studied for its effects on disease prevention, including Alzheimer's disease, cancer, and polycystic ovary syndrome.

Supports Blood Sugar Control

Vegetarian and keto diets have been shown to increase insulin sensitivity and improve blood sugar control. The keto diet may be especially beneficial for people with insulin resistance or type 2 diabetes.

Health Risks

May Increase Risk of Nutritional Deficiencies

Vegetarian diets can increase the risk of deficiencies in certain nutrients, including vitamin B12, vitamin D, zinc, iron, calcium, omega-3 fatty acids, and protein. The vegetarian keto diet is even more restrictive, further increasing the risk of nutritional deficiencies.

May Cause Flu-Like Symptoms

Transitioning to a ketogenic diet can lead to a cluster of symptoms, sometimes known as the "keto flu," including abdominal pain, nausea, headaches, fatigue, and changes in heart rate. These symptoms typically last a few days to a few weeks but can persist for up to 30 days.

Not Suitable for Certain Populations

The vegetarian keto diet is highly restrictive and may not be suitable for everyone. It may increase the risk of health complications such as kidney damage, increased cholesterol, and hypoglycemia. This diet is particularly discouraged for people who are breastfeeding, have a history of heart problems, have a history of eating disorders, or have problems with the kidneys, gallbladder, or pancreas.

Frequently asked questions